Appetite control is a problem for many people, especially for those trying to lose weight.
Now new research once again proves a simple way to keep your appetite under control.
According to new research from the University of Missouri-Columbia, eating high-protein snacks help reduce a person’s appetite, preventing them from eating more calories throughout the day. But the biggest surprise? Eating beef jerky wasn’t the best solution–instead, it was eating high-protein soy products, such as tofu.
The research appears in the current issue of the Journal of Nutrition.
“Our research showed that eating high-protein snacks in the afternoon helps teens improve the quality of their diets as well as control appetite,” says Heather Leidy, a University of Missouri-Columbia assistant professor of nutrition and exercise physiology. “When kids eat high-protein snacks in the afternoon, they are less likely to eat unhealthy snacks later in the day, which is particularly important for kids who want to prevent unhealthy weight gain.”
Recruiting adolescents between the ages of 13 and 19 who were either normal weight or overweight, researchers examined their snacking habits, including what they snacked on and how that affected their overall eating habits.
They also looked at how their eating habits affected their mood and cognitive performance, two factors that can dramatically change during a person’s teen years.
As it turned out, those who ate high-protein snacks were less likely to eat more calories–and often didn’t feel as hungry.
“In addition to the appetite and satiety benefits, we found that when the teens ate the high-protein snacks, they incorporated more protein throughout the day and consumed less dietary fat,” says Leidy. “Thus, adding protein snacks in the afternoon could be a good strategy for individuals who are trying to eat more protein throughout the day. In addition, we also found that the high-protein snacks improved certain aspects of mood and cognitive function.”
While the study exclusively focused on adolescents, health experts emphasize that it doesn’t just benefit youths. Previous research has also found that snacking on high-protein products helps older adults manage their weight. This research simply shows that high-protein snacking benefits people of all ages.
This study only differs because it demonstrates soy-protein products can also help as well.
“Our study demonstrated that the positive effects on appetite and satiety can be extended to consuming soy-protein products,” says Leidy. “Health professionals increasingly are recommending that people eat more high-protein, plant-based foods like soy.”
What This Means For You
Feeling hungry but don’t want to ruin your diet? Instead of reaching for a sugary snack, eat a high-protein soy product instead, such as tofu. Soy puddings or beverages can also help satiate your appetite better, say researchers.
Readers: What do you like to snack on?
Sources:
Snacking on Protein Can Improve Appetite Control and Diet Quality in Teens (Press Release) – Missouri.edu
Consuming High-Protein Soy Snacks Affects Appetite Control, Satiety, and Diet Quality in Young People (Study) – Nutrition.org
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